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Monthly Archives: February 2017

CrossFit Class Workout 2/28/2017

A.  Snatch 5×2 @75%

 

B.  For Time

4 Rounds

400m run

10 DL @70%

2 rope climbs

20 push ups

By |February 28th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 2/28/2017

CrossFit Class Workout 2/27/17

A.  Power clean (work to heavy 3 tng)

 

B  For Time

Fran

21-15-9

Thruster

Pull up

By |February 27th, 2017|Uncategorized|Comments Off on CrossFit Class Workout 2/27/17

CrossFit Class Workout 2/25/2017

A.  For Time

Row 500m then

 

10-20-30

Sit up

Kbs

 

Then row 500m then

 

10-20-30

Goblet squat

Push up

Then row 500m

By |February 25th, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/25/2017

CrossFit Class Workout 2/24/2017

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

 

*20 Minute Time Cap

By |February 24th, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/24/2017

CrossFit Class Workout 2/23/2017

A.  Back Squat, 6 x 3, 70%

 

B.  3 rounds

:30 on :30 off

Double Unders

Airsquat

Burpee

 

20 min mobility

By |February 23rd, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/23/2017

CrossFit Class Workout 2/22/2017

A.  Push Jerks,  5×5, 75%

 

B.  4 min AMRAP

10 Overhead Squat

10 Pull Ups

 

C.  3min AMRAP

8 Thrusters

8 Chest to bar Pull Ups

 

D.  2min AMRAP

6 Power Cleans

6 Bar Muscle Ups

 

E.  1min AMRAP

Squat Snatch

no rest between AMRAPs
Same Bar for C, D and E

By |February 22nd, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/22/2017

CrossFit Class Workout 2/21/2017

A.  Front Squat, 7 x 1,  3 sec pause, 85%

 

B.  For Time

21-15-9

Deadlift

Burpee

Box jump

By |February 21st, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/21/2017

CrossFit Class Workout 2/20/2017

A.  Power Snatch x 3 Build to a Max 3RM

 

B.  AMRAP 14 Minutes

50 Wall Ball (20/14)

40 Double Unders

30 Cal Row

20 Hang Dumbbell Clusters (50/35)

By |February 20th, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/20/2017

CrossFit Class Workout 2/18/2017

A.  Partner Workout

5 Min Max Med Ball Slam

300m Run

5 Min Max DB Lunges

200m Run

5 Min Max Kettle Bell Swings

300m Run

5 Min Max Pull Ups

By |February 18th, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/18/2017

CrossFit Class Workout 2/17/17

A.  30 Minutes Gymnastics Practice

Handstand Push Ups

Handstand Walk

Muscle Up

Bar Muscle Up

Toes to Bar

 

B.  7 Min AMRAP

Burpee Box Jump

Rest 2 Minutes

 

C.  7 Min AMRAP

Calories on the Rower

By |February 17th, 2017|CrossFit|Comments Off on CrossFit Class Workout 2/17/17